Whitefish. What are the health benefits? Turns out there are quite a few! We have good evidence that eating fish or taking fish oil is good for your heart and blood vessels.
Whitefish is a good source of healthful long-chain omega-3 fats (may lower risk for heart disease and other maladies). It’s also high in vitamin D (good for calcium absorption) and selenium (boosts cognitive function and provides a protective effect against mercury). Fish is also high in protein and low in saturated fat and calories.
Here’s a way to prepare whitefish that’s a good bet to be a hit. The vegetables, herbs and feta cheese provide punches of flavor to the mild whitefish.
4 flounder, tilapia or other whitefish fillets (about 4 ounces each)
10 oz. frozen, chopped spinach, thawed, squeezed dry (see cook’s tip below)
1 cup chopped, roasted red bell peppers, rinsed and drained if bottled
1 tsp. dried basil, crumbled
1/4 tsp. salt
2 tsp. olive oil
2 oz. feta cheese, crumbled
1 cup uncooked couscous
1/8 tsp. salt
1 tsp. olive oil
Preheat the oven to 350°F.
Rinse the fish and pat dry with paper towels. Place the fish fillets in a single layer in a 13x9x2-inch baking pan. Top each piece with a thin layer of spinach and a single layer of roasted peppers. Sprinkle with the basil and 1/4 teaspoon salt. Drizzle with 2 teaspoons oil. Sprinkle with the feta.
Bake for 10 to 12 minutes for flounder, 13 to 15 minutes for tilapia, or until the fish flakes easily when tested with a fork.
Meanwhile, prepare the couscous following the package directions. Using a fork, mix in 1/8 teaspoon salt and 1 teaspoon oil.
To serve, spoon the couscous onto plates. Place the fish on the couscous. Enjoy!
Servings: Four — 3 oz. fish and 1 cup vegetables and couscous
Calories — 383
Fat — 8g (3g saturated)
Cholesterol — 61 mg
Sodium — 553 mg
Carbohydrate — 46 g
Fiber — 4g
Protein — 31g
To thaw a box of spinach quickly, remove the outer wrapper. Put the box of spinach on a microwaveable plate. Microwave on 100 percent power (high) for 3 1/2 to 4 minutes. Squeeze well with paper towels to remove excess water.
Recipe source: American Heart Association